hit like a bitch

WOD: Thursday, 30 October 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Weekly Special:

2 x 5 Wall Squats

1 min Handstand Hold (as high as possible)

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Plyometrics

5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump

.

2 x 5 Wall Push Up

(p. 149)

.

2 x 5 Kneeling Chest Pass

(p. 151)

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Strength:

Weighted Pull Ups

3 sets (max 5 reps per set)

.

Rx WOD:

6 rounds

3 Hang Power Clean 60/40 kg

3 Curtis-P 60/40 kg

40m Crawl

.

Scale 1

HPC 40/30 kg

Curtis-P 40/30 kg

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Scale 2

HPC AHAP

Curtis P-AHAP

.

Coaches Note:

Strength:

If you cannot do weighted/regular Pull Ups, you can do negatives. Lower as slowly as possible (up to 10 seconds). 1 negative counts as a set.

WOD:

Curtis P – Power Clean, left Lunge, right Lunge, Push Press.

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – WOD

1700-1930 – Open Gym

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